Hip Injury Advice - TFL?

Yoga Discussion General Yoga
#1

Hi All -

I’m hoping you might have ideas on an injury I have had for ~ 6 weeks. Left side, outer hip pain when engaging in forward folds. Can be very intense in certain forward folds but not every fold. I practice Ashtanga, pain is the worst in janu sirsasana B, kurmasana, supta padangustasana, krounchasana. I think it is my TFL (per Google body browser). Seems to be harder to engage my left quadricep (ie, my left leg quivers and I have to focus to keep it firm, whereas when I do the poses on the right side my right quad is easily rock solid). Do not have pain while walking, running, etc. Can’t seem to shake it. Massages, rest do not seem to help. Any ideas?

Thank you very much!

#2

Just curious before going further if your definition of rest means avoiding running (which you mention) and your asana practice (which I’ll presume is the primary series since you’ve not said)? If so for how long were you “resting” and what were you doing as treatment during that period?

#3

Hi Gordon,

Thank you for your reply and help! I typically run or do yoga every day, so my resting periods have been 4-5 days of no yoga, and three days of no exercise (not doing yoga or running) at all. I have been regularly engaging in swedish massage, foam rolling, and various asanas/stretches to alleviate the pain, to no avail.

I practice mostly primary, with about 1/4 of second series thrown in.

My instructor suggests that I modify my poses to accommodate this sensation, and that improved alignment and posture will help. I have a flexible lower back, but not a lot of spinal curvature, and I’m told that I could benefit from tilting my pelvis forward (not sure if that information helps).

#4

foam roller?
Are you sure this is your problem?

Have you tried anything new since it started bothering you?

#5

It is difficult to say without actually testing a few things on your body, but often hip pain that arises in a forward fold is attributed to the external rotators of the hip, and one in particular called the piriformis.

The piriformis lies over the sciatic nerve, and when it’s compressed can cause pain, discomfort or numbness in the hip and down into the leg.

It can also, however, be the result of a disc compression in the lower back, which radiates down into the hip.

Keep in mind that addressing chronic issues such as this is complex and complicated, since they involve so many aspects of your life, including lifestyle, stress levels, diet, exercise and flexibility. There is rarely a simple answer, and the best approach is to explore in your own body what causes the tension and pain and what provides relief.

Also, if you can find someone who understands functional anatomy well, like a good physiotherapist, that might help.